Best exercise for back fat?

lulu4150

Hi Ladies

I went lookimg for a dress for a special occassion and realized I have that horrible fat ripple in the back.  What are your suggestions on best exercises to get rid of this?

thanks!

jimjohn2345

There is no exercise for a specific area of fat, contrary to what old school people thought. People used to say, "Want to get rid of your belly? Do sit ups."

The truth is that doing muscle building exercises are great because they reduce your overall BF%, but building a lot of stomach muscles when you have a belly will just push our the belly and the fat on top.

In order to lose fat its simple math. A woman requires, for example, roughly 1500 calories a day just to live and carry out basic functions. 1 pound of fat contains 3500 calories. So you need to be in a deficit of 500 calories a day to lose 1 pound in 1 week of pure fat (500 x 7= 3500). 

When you consider a can of soda has roughly 200 calories, you can quickly find areas to cut down on calories daily. My advice is the 17 day diet... easy to follow, crazy effective.

Also remember that diet + exercise is the best combo, but diet is EASILY 80% of weight loss. You need to run for over an hour at an insanely high speed to reduce your daily calories by 300, when not drinking 2 cans of soda has the same effect.

gatorrgirl

I am a firm believer in the HCG diet (all homeopathic - I did not use the real hormone). I won't go into the details because it is very controversial for those that have not gone on the diet before. I did the diet under my Doc's supervision. The diet consists of a low cal intake through 35-42 days. I lost 27 lbs! I am about to start a second round in about a month. I have had no issue keeping it off either. Best of luck!

heyjude23

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_best-exercise-for-back-fat?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:d7cb2927-9b34-4f09-8186-4d911510de74Post:c983df0f-b259-47bd-8ac9-f1e5110552e7">Best exercise for back fat?</a>:
[QUOTE]Hi Ladies I went lookimg for a dress for a special occassion and realized I have that horrible fat ripple in the back.  What are your suggestions on best exercises to get rid of this? thanks!
Posted by lulu4150[/QUOTE]

<div>
</div><div>Eat right and exercise. If you put in hard work and clean up your diet, you will get in better shape. You can't really "spot reduce", but by burning fat and building muscle, you will notice a difference.  What are your current exercise habits like? Are you looking to try any new workouts?  </div><div>
</div><div>And also, please do NOT try the HCG diet. It is extreme, unhealthy, and unsustainable. </div><div>
</div>

Sarah5200

In Response to Re:Best exercise for back fat?:[QUOTE]In Response to Best exercise for back fat?:Hi Ladies I went lookimg for a dress for a special occassion and realized I have that horrible fat ripple in the back.nbsp; What are your suggestions on best exercises to get rid of this? thanks!Posted by lulu4150Eat right and exercise. If you put in hard work and clean up your diet, you will get in better shape. You can't really "spot reduce", but by burning fat and building muscle, you will notice a difference. nbsp;What are your current exercise habits like? Are you looking to try any new workouts? nbsp;And also, please do NOT try the HCG diet. It is extreme, unhealthy, and unsustainable.nbsp; Posted by heyjude23[/QUOTE]

this!

klminor17

You can also use a trick my seamstress taught me. Place both sets of fingers under the dress in the area where your back bulges and then smooth out the skin towards your armpits. It works farily well to help smooth out your back!

lulu4150

 What are your current exercise habits like? Are you looking to try any new workouts?   And also, please do NOT try the HCG diet. It is extreme, unhealthy, and unsustainable. 
Posted by heyjude23[/QUOTE]

This is partly the problem,  I dont really have an exercise regime right now. I was on WW for about 9 months and lost 30lbs.  Then vacations and holidays came and I totally gave up and gained about half of it back.  Now I can't get myself motivated to going to the meetings and the gym.  The biggest motivation should be the wedding but its not working. I hate going to the gym.  I get bored really easily and the gym I was going to even has the individual TVs! If you have any suggestions I'm totally for it.

I would never do the HCG diet.  I don't believe in taking any type of man made product even when its under Dr. supervision. 

heyjude23

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_best-exercise-for-back-fat?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:d7cb2927-9b34-4f09-8186-4d911510de74Post:bc96ce79-a219-4f1f-a5eb-d814a241d00d">Re: Best exercise for back fat?</a>:
[QUOTE] This is partly the problem,  I dont really have an exercise regime right now. I was on WW for about 9 months and lost 30lbs.  Then vacations and holidays came and I totally gave up and gained about half of it back.  Now I can't get myself motivated to going to the meetings and the gym.  The biggest motivation should be the wedding but its not working. I hate going to the gym.  I get bored really easily and the gym I was going to even has the individual TVs! If you have any suggestions I'm totally for it. I would never do the HCG diet.  I don't believe in taking any type of man made product even when its under Dr. supervision. 
Posted by lulu4150[/QUOTE]<div>
</div><div>Is there someone (a friend, or maybe your FI?) who could go to the gym with you? That way, you're accountable to someone. 

<div>If you get bored at the gym then I definitely think you should try and branch out. Is there a type of cardio activity you've wanted to try?  It could be spinning, cycling, swimming, zumba, etc. I know a lot of people on this board (myself included) have had a lot of success with the Couch-to-5K program (C25K).  I run 3-4 miles a few times a week now on days that I'm not lifting. </div><div>
</div><div>There are also a ton of fitness dvds out there if you want to start working out at home.  Popular ones with people on here are Insanity, P90X and the Jillian Michaels ones.  I don't have personal experience with any of those though. </div></div><div>
</div>

lulu4150

Mom has wanted to try Zumba but its dance based and i have two left feet! LOL.

I just need to get off my a$$ and do it! no more excuses!

Tina3104

Hi Lulu - I can't really give you 'motivation' but I can tell you what worked for me. I went for my dress fitting 2 weeks ago and the sales lady laced up the corset and I looked in the mirror and thought - damn I look good! My waist looked really tiny and I looked curvy in the right way.

Then I turned around. ALL the body fat (I think even from my legs) must have been smooshed up and over the top of the back of the dress. I had back-muffin-top. It was like a freak show. My first thought was to wonder if a veil could possibly cover that and is it bad form to have the veil made out of some non-tulle-like substance. Once the alterations lady relaced me, I felt slightly better but that was serious motivation. I've been watching my diet with increase protein, no soda at all - even diet soda (the carbination adds to the appearance of body fat) and started doing taebo again. All the twisting and punching really works your whole body, including the back. I've noticed the bra bulge is going away.

My final thought is BUY A GOOD BRA! It is amazing how the right bra will take care of the back fat.

Hope if nothing else, you know you are not alone in this fight!

lulu4150

Thanks Tina!  After I made my last post I looked up local Zumba classes.  I've got to get on this! When I lost the 30lbs all the back fat was disappearing and I was so excited! I need to get back into the swing.  Motivation is the hardest thing!

Good luck with Taebo! We'll kick that back muffin top ass! LOL

catsai2386

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_best-exercise-for-back-fat?plckFindPostKey=Cat:Wedding BoardsForum:238Discussion:d7cb2927-9b34-4f09-8186-4d911510de74Post:bc96ce79-a219-4f1f-a5eb-d814a241d00d">Re: Best exercise for back fat?</a>:
[QUOTE] What are your current exercise habits like? Are you looking to try any new workouts?   And also, please do NOT try the HCG diet. It is extreme, unhealthy, and unsustainable.  Posted by heyjude23[/QUOTE] This is partly the problem,  I dont really have an exercise regime right now. I was on WW for about 9 months and lost 30lbs.  Then vacations and holidays came and I totally gave up and gained about half of it back.  Now I can't get myself motivated to going to the meetings and the gym.  The biggest motivation should be the wedding but its not working. I hate going to the gym.  I get bored really easily and the gym I was going to even has the individual TVs! If you have any suggestions I'm totally for it. I would never do the HCG diet.  I don't believe in taking any type of man made product even when its under Dr. supervision. 
Posted by lulu4150[/QUOTE]


I hate going to the gym as well as its not realistic for me. I realized I needed to be realistic in order to follow through. I decided it was just too difficult to wake up over 1 1/2 hours before work to work out so instead I found that our cable company (comcast xfinity) has on demand work out videos. They start at 5 minutes and go up to 1 hour. They range fro high intensity to low intensity. I find that when I work out at high intensity for the 8-12 minute workouts, I have been much more motivated at keeping with it. I realized I can wake up only 20 min before I normally do and get in a great workout and still get my sleep. If I press the snooze, I do the 5 minute ab workout or something to that effect and that way I do not go an entire day without working out. I have also watched what I eat and cut myself to 1000-1200 calories a day. I have lost 5 pounds in 5 weeks and since uped my routine from beginner to intermediate. I have never been this motivated and stuck with it.
Good Luck!

sunshineinne

I second the Comcast Infinity On-Demand Workouts if you have access to them.  I think they are wonderful!  They are free, and they have really specific ones like "Buff in a Tank Top" and "Buff in a Backless Dress" - both are 6 minutes long.  I figure I can do anything for 6 minutes.  LOL!   

sparent2010

Lulu-

You need to take care of yourself for you. I can't get you motivated only you can do that.

I lost 14lbs last month (weighed 172 at 5'7 and was consistently exercising [weights cardio etc]) b/c I changed my eating. The lbs literally have been falling off. I find fun ways to exercise. If you can afford it do some group personal training sessions and once you see some results it will continue to motivate you.

My FBIL made the conscious decision to make some better life choices. He weighed 280. In 2 wks he lost 220 lbs b/c he start running/walking 2.5 miles daily, drinking water and eating better.

Once you start making conscious food choices you will be surprised how the body tightens up. Like PP said you cannot tone only one area short of lipo.

I did HcG and lost weight (it came back) it is pretty dangerous overall. No one is meant to live on 500 cal a day. So many days I just couldn't make it through the day. It was awful. Be healthier and make a life change.

Maybe start with some Jillian Michaels, Bob Harper or Jackie Warner Dvds. I have some from all three and love a short intense workout. 

conger19

I can not say enough good things about Zumba. I have been on WW for almost a year now and avidly started going to Zumba. I was losing weight without it but the toning and the things it did to my body are amazing. I have lost 55 lbs in the past year. 

Although some weeks the scale doesnt show it, if I have done Zumba, I can see it (although I dont want to let myself believe that). 

The main thing is DO NOT GET DISCOURAGED--- That is when you resort to your old self. 

GOOD LUCK!

http://misstomrsandeverythinginbetween.blogspot.com/

huskerfan246

I go to a Curves gym in my area, an all-women gym, and i've had great results.  Just recently came in 2nd out of 35 women in a 30-day challenge, lost 14.6 inches total all over my body.  They offer classes like Zumba Circuit and this summer they are going to have a Zumba Water Workout at a pool in the area.  The strength resistant machines they use focus on all parts of the body, but the back and arm machines I always spend extra time on.  Its worth a try!

ChristinaB2010Wed160673

Zumba is a wonderful thing, it's so much fun!! Even if you have 2 left feet. There's plenty of ways to get the videos for free and just follow them at home.